Train in the cold increases the amount of calories burned during the exercise, especially because the body needs to increase your rate of metabolism to keep the body warm. In fact, the emergence of tremor in the cold can increase up to 5 times the energy expenditure by the body, contributing to an expense of extra calories.
In addition, the cold weather also helps to train with more intensity and keep exercising for longer, because the body does not reach a temperature as high as in the summer, for example, and, therefore, the fatigue arises more slowly, allowing you to burn calories for a longer time.
However, the cold weather can also lead to an increase of the weight, but it is related with the type of food ingested, which usually contain higher amount of fats and carbohydrates, which help the body to keep yourself warm, and not being related to the number of calories expended during the exercise.
How to increase the burning of calories
Although training in the cold will help burn a few extra calories, usually, this number is not enough to cause a marked difference in the weight loss process.
Thus, to enhance the weight loss in the cold it is important to help the body activate the fat burning brown, the type of fat that helps the body to keep itself warm, and that can increase to between 400 and 500 calories to the total calories expended during the exercise. To do this, before you start the training you should:
- Jump rope as fast as possible for 1 minute;
- Rest for 30 seconds;
- Repeat the previous two steps for 10 to 20 minutes.
In addition, it is recommended to avoid a diet with too many fatty foods or too many carbohydrates that is more common in the winter, because it helps the body to have energy to keep warm.
5 benefits of training in the cold
In addition we can help you to lose weight, train in the winter also brings other health benefits such as:
1. Strengthens the immune system
The repeated exposure and frequent to cold, in addition to getting used to the body to low temperatures, also helps to increase the activity of the immune system, and may reduce the risk of having common diseases such as the flu or a cold.
In addition, when training abroad, also avoid places with a lot of people, such as gyms or sports centers, reducing the chances of catching a virus or bacteria.
2. Prevents heart disease
When you train in cold weather, the heart needs to pump blood more quickly to be able to heat up the entire body, this way there is an increase in the circulaçaõ blood which helps reduce blood pressure and clearing the arteries, preventing cardiovascular diseases such as hypertension, STROKE and even heart attack.
3. Improves the functioning of the lung
Breathe during workouts in the cold can be a little more difficult due to the difference of temperature, however, this change helps the body and the lung to train to use oxygen more efficiently, improving the performance during the exercises and the energy during the day-to-day.
4. Increases resistance
Training in the cold leads to an increase in the effort of the body, especially to the cardiovascular system and the respiratory. However, this increase in effort is good to increase the hardness and resistance of the body, provided it is not excessive, creating too much wear and tear.
5. Leaves the skin and hair more beautiful
One of the ways most natural to keep the skin beautiful is to use cold water, as this helps to close the pores, avoiding the appearance of blackheads and excessive oiliness. Train in a cold environment has the same effect because it helps close the pores after training.
In addition, the cold also brings benefits to the hair, since it helps to improve the health of the hair follicles and increase your ability to stay on the scalp, preventing excessive loss.